Are You Losing Muscle Mass? Empowering Steps to Reverse It

Hey Team,

Today, we will delve into an important topic that many individuals have expressed concerns about: the strategies for building muscle or preventing muscle loss as we age. This issue is particularly significant because, as we age, our bodies naturally experience changes that can affect muscle mass and overall strength. Understanding these changes and how to address them is crucial for maintaining a healthy and active lifestyle.

How do you know you are losing muscle mass?

Can you answer Yes to any of these?

1. You do not have as much energy as a decade ago

2. You are noticing picking up dog food is much harder

3. You work in the yard or around the house and cannot get as much done as you used to

4. You need more breaks to ward off fatigue

5. You notice you're not as "toned" as you used to be

6. Your skin is more loose and soft

7. Fatigue comes earlier and earlier in the day.

8. Your physique is rounder in the middle than before.

If you answered yes to any of these… You are starting to lose muscle mass. But why?

As men reach the age of 45, they typically begin to produce lower levels of testosterone. This decrease in testosterone can significantly affect various bodily functions, including muscle development and overall energy levels. For women, hormonal changes occur during the menopause phase, generally in their late 40s to early 50s. During this time, estrogen and progesterone levels decline significantly. These hormonal changes influence how the body synthesizes protein, which is essential for muscle growth and repair. Additionally, they affect how much muscle mass can be built over time and how efficiently the body breaks down and uses the protein from food. As a result, understanding these changes is crucial for maintaining health and fitness during these life stages. So, in all… it is harder to maintain muscle.

Actionable Steps

Don't worry! There are practical steps we can embrace to combat this trend and boost muscle growth and vitality.

1. Strength Training: Commit to regular, targeted strength training sessions at least three times a week. This is essential for maintaining and building muscle mass. Everyday activities won't cut it; you need focused exercises.

2. Increase Protein Intake: As we age, our bodies become less efficient at absorbing protein. To compensate, aim for nearly a gram of protein per pound of body weight daily. Incorporate protein-rich foods into your diet and consider supplementation if needed.

3. Hormone Optimization: Regular monitoring of hormone levels, including testosterone (men/women), estrogen (women), and progesterone (women), can help identify imbalances that may affect muscle growth and overall health. Consult with a healthcare professional for personalized guidance.

I get it—hitting your daily protein goals can feel like a big challenge, especially if you're trying to reach some ambitious targets. But don't worry, we can tackle this together!

Here are some "hacks" that I use and recommend

• Blend whey protein powder with plain Greek yogurt for a potent protein boost without added sugars.

• Supplement with Perfect Aminos, a comprehensive amino acid supplement that simplifies protein intake and supports various bodily functions. One serving has all the amino acids you need daily, equivalent to 29g of whey protein!

With these strategies, you can efficiently meet your protein needs and support your muscle-building efforts. Remember, consistency is key!

If you're ready to embark on your fitness journey but unsure where to start or need assistance crafting a tailored program, don't hesitate to reach out. I'm here to support you every step of the way.

For your convenience, I've provided links to the EXACT supplements I use:

1. Prestige "Fuel" Protein Powder (chocolate): CLICK HERE

2. Perfect Aminos: CLICK HERE

My highest priorities are Your health and well-being, and I'm passionately committed to providing you with empowering resources and support on your journey to stronger and healthier aging.

Thank you for being an essential part of our community! I can't wait to reconnect with you next time for more inspiring insights that will empower us all. Stay tuned!

 ·      The author, Rob Sumner, is a Doctor of Physical Therapy, Athletic Trainer, owner of Specialized Strength Fitness and Specialized Physical Therapy in Colville.  He's happy to answer any questions about this article, wellness, fitness, or your health overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com